The video below reviews tips on how to avoid panic at the swim start. I have four additional tips that aren't mentioned here.
First, train. If you don't do some swim training before your first triathlon event, you are at a much higher risk of panic. Be smart and prepare for the demands of the race.
Second, practice swimming with your wetsuit. Wetsuits are tight around the throat and can restrict your shoulders. Practice swimming with it on so you get use to the feeling of the suit.
Third, keep your head down more during those first moments of the swim. We have a tendency to pick our heads up with every stroke to see what's going on and to make sure we are swimming straight. Swimming with your head up makes it harder to swim because your lower body will sink deeper into the water and catch resistance. Swimming with your head up also makes it harder to breath because your head isn't creating that nice air pocket that it does when you swim in a streamlined position. To guide yourself in those first 200 meters, trust the group. Follow the bubbles and even reach out to lightly tap others feet. Consider sighting every 4-8 strokes instead of every other stroke.
Lastly, don't forget to breath out. In high stress situations, it's easy to forget to breath out. But you need to get all your air out before you can bring fresh air in. Breathing out will help prevent hyperventilation and simply help you to relax. Check it out!
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